Thur Nov 5

kennethjohnanderso

1 day ago

1 min read

800 IM Flow with fins (last 25 of every 200 easy speed)

at 6:30

3 times thru

200 Pull with paddles on 3:30

4 x 100 with fins on 1:15

30s

2 x 25 speed drill on 1:00

6:55

4 times thru - start anywhere in set (3 lanes for 50's from the blocks)

3 x 25 descend (1 s drops) on 1:15

smooth underwater kick on 2:00

50 sprint from blocks on 5:15

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